Is 10x400z with 90 sec rest maintaining 65-67 a good work out for a 4:20 miler like myself ? .. I want to hit 4:15 before the end of indoor season.
Is 10x400z with 90 sec rest maintaining 65-67 a good work out for a 4:20 miler like myself ? .. I want to hit 4:15 before the end of indoor season.
Thats too slow or too much rest. go 65-67 in 60 sec rest. Or 63-65 with 90 sec rest.
It's a fine workout.
Slower reps ( 68-75 ) might work just as well or even better depending on where you are at in your periodization and your fiber qualities, roughly speaking, either 800/1500 type or 1500/5000 type.
The only people who think the rest is too long are simply not milers or not really coaching milers.
10x400 with 90 sec rest @ race pace is a fair workout. But if he is a 4:20 miler and he does it at 5:00 pace, it will feel like a jog to him. Even at 4:32 pace, that will feel like an easy workout. Maybe 12x400 @ 68 would be a solid workout.
The only people who think the pace is too fast are simply not milers or not really coaching milers.
Good one for sure, the question to be asked is if it is the right moment to do so. Aka periodization.
It is a good mid season test. But can be really tough. If you are not fresh it will destroy you. I prefer 2 X (5x 400) with 60 seconds rest and 5 min jog between sets. Always run them where the last reps are the fastest. So first 3 to 4 at race Date Pace working down to Goal pace.
A good workout is one were you finish strong and could still do one more.
Once you get conditioned to run your mile pace you can do many variations.
3 x 800 at mile pace
or
400, 600, 400, 200 (10 min jog) 5X 200 cut down to 800 pace
the 10 X 400 with 60 second rest could be a replacement for a race 3 weeks before a key race. The one with 60 seconds standing rest needs only to be done once a season.
justsomeoldcoach wrote:
Good one for sure, the question to be asked is if it is the right moment to do so. Aka periodization.
My first race of the indoor season is January tenth. That workout was done today.
What did you do?
br0ski wrote:
What did you do?
10x400z w/90 sec rest.
My times were 67, 67, 67, 67, 67, 67, 66, 66, 66, 67, 63. Yesterday I did an 8mile long run averaging 6:30 pace. I think that added to the fatigue.
That is 11 reps man
For early in the season, thats a good workout. Rest up.
TannerD22 wrote:
That is 11 reps man
Oops.. One less 67
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